WEEK 1 Flashcards
What is Exercise Psychology?
The application of psychology to health-enhancing physical activity and exercise. Works both ways: 1) We need help getting the benefits of exercise 2) Exercise is good for our mental health
What is (not) Exercise Psychology?
Psychological factors influencing sport & exercise performance.
(e.g. team dynamics, arousal control, talent identification)
What are some of the psychological determinants of exercise?
- Beliefs
- Confidence
- Attitude
- Knowledge
- Values
- Expectation
- Enjoyment
- Motivation
- Perceived health
- Barriers
- Peer pressure
- Intention
- Control
- Personality
- Identity
What are some of the psychological outcomes of exercise?
- Confidence
- Self-esteem
- Stress
- Satisfaction
- Alertness
- Body image
- Vitality
- Sleep
- Euphoria
- Anxiety
- Concentration
- Pain relief
- Identity Mastery Dependence
Why study Exercise Psychology?
• Medical care has a limited effects on length of life: 10%
(Kaplan, 2009 – review of 50 studies)
• Life expectancy attributed to behavioural factors such as diet and
exercise is 40-55%
• 1 in 4 adults are ‘insufficiently active’
• Behaviour can be changed!
What is the definition of exercise?
Subcategory of physical activity that is planned, structured, repetitive, and that favours physical fitness maintenance or development
What is the definition of physical activity?
Any body movement generated by the contraction of skeletal muscles that raises energy expenditure above resting metabolic rate. It is characterised by its modality, frequency, intensity, duration, and context of practise
What is the definition of physical inactivity?
Represents the non-achievement of physical activity guidelines
What is the definition of sport?
Sport is part of the physical activity spectrum and corresponds to any institutionalised and organised practise, reined over specific rules
What is the definition of sedentary behaviours?
Any waking behaviours characterised by an energy expenditure ≤1.5 METs, while in a sitting, reclining or lying posture
What are the physical activity guidelines for adults aged 19 to 64?
Adults should do some type of physical activity every day. Exercise just once or twice a week can reduce the risk of heart disease or stroke.
Adults should aim to:
- do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week
- do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week
- spread exercise evenly over 4 to 5 days a week, or every day
reduce time spent sitting or lying down and break up long periods of not moving with some activity
You can also achieve your weekly activity target with:
- several short sessions of very vigorous intensity activity
a mix of moderate, vigorous and very vigorous intensity activity
These guidelines are also suitable for:
- disabled adults
- pregnant women and new mothers
What about exercising post-pregnancy?
When you start exercising after pregnancy, make sure your physical activity choices reflect your activity levels before pregnancy. You should include strength training.
After your 6- to 8-week postnatal check, you can start to do more intense activities if you feel you’re able to. Vigorous activity is not recommended if you were inactive before pregnancy.
What counts as moderate aerobic activity?
Moderate activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you’re working at a moderate intensity level is if you can still talk, but not sing.
Examples of moderate intensity activities include:
- brisk walking
- water aerobics
- riding a bike
- dancing
- doubles tennis
- pushing a lawn mower
- hiking
- rollerblading
What counts as vigorous activity?
Vigorous intensity activity makes you breathe hard and fast. If you’re working at this level, you will not be able to say more than a few words without pausing for breath.
In general, 75 minutes of vigorous intensity activity a week can give similar health benefits to 150 minutes of moderate intensity activity.
Most moderate activities can become vigorous if you increase your effort.
Examples of vigorous activities include:
- running
- swimming
- riding a bike fast or on hills walking up the stairs
- sports, like football, rugby, netball and hockey
- skipping
- aerobics
- gymnastics
- martial arts
What is an example of a moderate to vigorous workout?
For a moderate to vigorous workout, get running with Couch to 5K, a 9-week running plan for beginners.
